Should You Work Out on Your Period?

For many women, the idea of exercising during their period feels like the last thing they want to do. Cramps, fatigue, and mood swings can make it tempting to skip workouts altogether. But staying active during your period can actually help reduce symptoms and boost overall well-being.

The key is to listen to your body and adjust your workouts based on how you feel. Some exercises can relieve cramps and improve energy levels, while others might be too intense during this time.

The Benefits of Exercising on Your Period

While it’s okay to take a break when needed, gentle movement can have several benefits:

• Reduces Cramps and Bloating
  Light exercise helps improve blood circulation and releases endorphins, which act as natural painkillers.

• Boosts Mood and Reduces PMS Symptoms
  Physical activity helps balance hormones and releases serotonin, reducing mood swings and stress.

• Maintains Energy Levels
  Even low-intensity workouts can fight fatigue and keep you feeling more energized.

• Supports Hormonal Balance
  Exercise helps regulate cortisol and estrogen levels, leading to a smoother menstrual cycle.

Best Workouts for Your Period

Your menstrual cycle is divided into phases, and adjusting your workouts accordingly can make a big difference in how you feel.

Menstrual Phase (Days 1-5)
This is when bleeding occurs, and energy levels are often low. Focus on gentle movement to relieve cramps.
Best workouts: Walking, yoga, stretching, light strength training.

Follicular Phase (Days 6-14)
Energy starts to rise as estrogen levels increase. This is a great time to focus on moderate to intense workouts.
Best workouts: Strength training, cycling, Pilates, moderate cardio.

Ovulation Phase (Days 15-17)
This is when your energy peaks. It’s the best time for high-intensity workouts.
Best workouts: HIIT, running, heavy weight training, dance workouts.

Luteal Phase (Days 18-28)
Fatigue and bloating may set in as progesterone levels rise. Listen to your body and scale back intensity if needed.
Best workouts: Low-impact cardio, yoga, light resistance training.

Workouts to Avoid During Your Period

• High-intensity workouts when fatigued – If you’re feeling weak, skip HIIT and heavy lifting.

• Inverted yoga poses – Positions like headstands can disrupt natural blood flow.

• Overexertion – Pushing too hard can increase inflammation and stress on the body.

Nutrition and Hydration Tips

• Stay hydrated: Drink plenty of water to reduce bloating and fatigue.

• Eat magnesium-rich foods: Dark chocolate, nuts, and leafy greens help ease cramps.

• Increase healthy fats: Avocados and seeds support hormonal balance.

• Boost iron intake: Eat iron-rich foods like spinach and lentils to replenish lost nutrients.

Final Thoughts: Move with Kindness

Your period shouldn’t stop you from staying active, but it’s important to be flexible and choose workouts that support your body’s needs. Some days you may feel strong, while others you might need extra rest, and that’s okay. The goal is to stay consistent while being kind to yourself.

So, lace up your shoes, take a deep breath, and move in a way that feels good for you.